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A compound butter made with capers, lemon, garlic and parsley punches up this quick and healthy fish dinner recipe.

Carolyn Casner
Source: EatingWell Magazine, January/February 2017

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Recipe Summary

active:
25 mins
total:
25 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Place a large rimmed baking sheet in the oven and preheat to 400 degrees F.

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  • Rub both sides of fish with 1 tablespoon oil; season with 3/4 teaspoon pepper and 1/4 teaspoon salt.

  • Combine broccoli rabe, the remaining 1 tablespoon oil and 1/4 teaspoon each salt and pepper in a large bowl. Massage the broccoli rabe until evenly coated.

  • Place the fish and broccoli rabe on the hot baking sheet. Roast until the fish is just cooked through and the broccoli rabe is tender, 8 to 10 minutes.

  • Meanwhile, mix butter, lemon zest, garlic, capers and parsley in a small bowl.

  • To serve, toss half the piccata butter with the broccoli rabe and dollop the rest on the fish.

Tips

Tips: Swordfish populations have increased to a more sustainable level--choose handline- or harpoon-caught from the North Atlantic and Eastern Pacific. Swordfish is high in mercury, so it's best to eat it only occasionally. Women who may become pregnant, breast-feeding mothers and young children should avoid swordfish. Halibut is a good alternative.

Nutrition Facts

318 calories; protein 23.6g 47% DV; carbohydrates 6g 2% DV; exchange other carbs 0.5; dietary fiber 0.3g 1% DV; sugars 1.5g; fat 22.2g 34% DV; saturated fat 8g 40% DV; cholesterol 87.5mg 29% DV; vitamin a iu 7735.6IU 155% DV; vitamin c 107.6mg 179% DV; folate 3.1mcg 1% DV; calcium 66.4mg 7% DV; iron 1.4mg 8% DV; magnesium 30.4mg 11% DV; potassium 424.6mg 12% DV; sodium 420.8mg 17% DV.

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